Why are Psychologists Important in the Post-COVID era?

COVID-19 pandemic halted the entire world in its tracks in March of 2020. In rising to the challenge of an epidemic, governments and health organizations pushed for lockdowns with everyone being confined to their living spaces. Social distancing and isolation helped save many lives by preventing the transfer of the novel coronavirus, but it also made hundreds of people around the globe more vulnerable to mental health issues.

The impact of this pandemic on physical health was cosmic and the impact on mental health has also been substantial. People with existing mental health disorders saw a further decline in their health and high-risk people developed these disorders through the span of the pandemic. 

As the initial shock of the pandemic begins to wind down, it’s important to tackle these issues and there need to be healthcare providers available to help those who need it. Psychologists, moreover counselling psychologists, are key in helping people manage their emotions and feelings. Psychologists can also help patients process the change the world has gone through with the COVID-19 pandemic and how it has impacted their mental wellbeing.

The psychological impact of the COVID-19 pandemic

Briefly put, COVID-19 causes a rift between people and their ability to cope with change, especially since social isolation and lockdown policies took away many typical coping mechanisms. The reaction of people to the COVID-19 pandemic alone has ranged from feelings of hopelessness and helplessness to panic and hysteria (think toilet paper hoarding).

In addition to this, many people haven’t been able to cope how they normally would, especially those belonging to vulnerable or marginalized groups, as they often had less access to social supports. These people may indeed be at risk of developing mental health challenges and may need the help of psychologists to help them process these feelings in the post COVID era. In the meanwhile, demand on psychologists has been high with waiting lists to access services often lengthy.

The COVID-19 pandemic also affected the economy of the world, with multiple markets crashing and putting many people out of work. Joblessness further exaggerates the feeling of hopelessness and is associated with negative outcomes such as suicidal ideation, depression, stress, and anxiety. Many people put their worth and identity in their careers and when that isn’t present anymore, (alongside being locked at home giving them ample time to overthink), they experience a sense of grief and loss. It alters how they view the world and themselves.

Perhaps not surprisingly, the powerlessness people have experienced in the face of this pandemic has actually worsened in some cases by mandatory behavioural change. Examples of this are lockdowns, border closures across states and the vaccine policy being introduced. Whilst acceptance of Australia’s vaccine policy has increased statistically at least, misinformation continues to pervade people’s newsfeeds spreading fear and conspiracy-based thinking .

Some age groups and demographics are more vulnerable  to negative psychological impacts than others. These groups include high school and university students, young people who live alone, and the elderly. These are populations who may have the least amount of social support (or conversely a heavy reliance on social supports) and willingness or means to see a psychologist, important protective factors from the negative psychological impact of the COVID-19 pandemic.

There has already been a surge in people attempting to access psychologists since the COVID-19 pandemic and this will no doubt continue. There needs to be an equal rise in the number of therapists to help these patients come to terms with the psychosocial changes that the world has gone through. The basic human need for emotional support and processing of feelings and thoughts is a necessary component of this. Supporting patients objectively process their decision to vaccinate and the feelings that arise around an effectively mandatory vaccination program is yet another area where psychologists can help.

Guest Blog - For The Heart Cries- A commentary on suicide by Thomas Truelson

Trigger warning - Suicide. If you are thinking about suicide please contact emergency services, lifeline, or your mental health practitioner. Let someone know. The antithesis to the below is the process of reaching out and getting support outside of the secrecy that suicidal ideation commands.

If you have experienced the loss of a loved one through suicide this particular blog may be helpful for you.

 “The Warning Signs: We have all read the warning signs, the indicators and clues, of a person thinking of suicide. Unfortunately, we have recognized those signs only in hindsight - after the tragic death of our loved one.

And that is because suicide is planned silently and in secret. The art of deception - the person planning a suicide becomes an actor, skilled in delicate deception and adapting a brilliant disguise - that is well within oneself.

A person considering suicide is quite capable and inventive in expressing a genuine interest in a future they no plans of inhabiting. And when that fateful day arrives, the suicide will usually occur during the course of the person's daily and regular routine.

Suicide is difficult to prevent because the warning signs, more often than not, become visible only after the tragedy. 

The silent secret of suicide, the art of delicate deception.

As seen on PostSecret: People Don't Fake Depression, They Fake Being OK!

Remember those words.”

Reference - http://fortheheartcries.blogspot.com/

This blog was written by a person who had considered ending their life and their recovery journey. It is not intended as therapy nor a replacement for therapy.

Medicare Update to Mental Health Care Plans

Image courtesy of UpSplash

 

Medicare have announced that available sessions under a Mental Health Care Plan have now doubled, from 10 per calendar year to 20. This change comes for all individuals eligible for a Mental Health Care Plan. I welcome this initiative at this time of year when many of my clients often run out of sessions on their initial plan.

Previously 10 sessions was the maximum amount an individual could utilise to access the Medicare rebate for, in a single calendar year. With the new increase in sessions, individuals can now return to their doctor after the 10th session to be referred for an additional 10 sessions, enabling individuals to access the Medicare rebate for up to 20 sessions per calendar year under a Mental Health Care Plan.

This increase in available sessions will remain in place until at least 2022.

1% Pledge

I am so proud to announce this news…

As this new financial year begins, my business has partnered with Reachout Australia to donate 1% of our annual income to this cause.

For those of you who don't know, ReachOut is Australia’s leading online mental health organisation for young people and their parents. It offers practical support, tools and tips help young people get through anything from everyday issues to tough times. #reachout 

https://about.au.reachout.com/

For anyone with a business, have you considered joining the 1% tribe? ☺️☺️

If you have a suggested charity Tristan Abba Psychologist can support next financial year please comment below.

A Unique Opportunity to Work on Ourselves

Much of the world has been seemingly placed on pause at the moment. Many people have been placed in challenging situations regarding their employment or inability to access the services they previously required. In my practice I have been witnessing significant decline in many people’s mental health over the past fortnight due to circumstances being taken out of their control. So how do we adopt an attitude of resilience at this time and focus on the things that are within our control rather than being overwhelmed by that which is not? Here are some tips I am sharing with my clients at the moment…

First is to focus on our thinking. I am prone to a bit of catastrophic thinking, I’ll happily admit to this. How’s yours right now? Are you able to call yourself on your own BS you have playing in your head about the world around you? Do your thoughts end in doom and gloom for yourself, your family, your life? If so, now is the perfect time to change this.

Stop.

Breathe… (now more slowly and deeply, twice if not three times)…

Step back from social media, the news, people with pervasively pessimistic opinions.

Ask yourself these questions: “What evidence do I actually have that this catastrophic end I am imagining is going to eventuate? (feeling like something is true doesn’t mean for a second that it is - you’re feelings are NOT always reliable assessors of reality). What evidence can I find to suggest that it actually might not happen? What would someone older/ wiser/ kinder say to me if I shared my fears with them?”

These questions can help give us some perspective on our thinking always with the goal of bringing us back to the present.

Second is to focus in on our selves and ways we can improve. You have the time right now to do this. I know, you’re kids are climbing the walls and have completed their online school work by 840 am but if you really want to, you can make the time (a lot of other activities are no longer options at the moment, right? How can you take advantage of this time). Self-work is non-negotiable for many mental health professionals. It’s like brushing your teeth for psychologists. Without reflection on ourselves we stagnate and become unhelpful to our clients.

Making your self improvement a non-negotiable part of your week validates your growth and evolution as a human being. Now is a great time to do this, particularly in Australia where all online counselling (phone and video based psychology sessions) are open to the public and are wholly bulk billed under a MHCP. This is an amazing time if you have ever been interested in doing counselling with a professional that may have been out of your reach financially in the past. Reach out to someone who specialises in something you are struggling with and see if they are offering this service - you are no longer limited to people in your home town. Check out psychology today to find someone;

https://www.psychologytoday.com/au/counselling

Amazing!

Alternatively, the NY Public Library released a free App this past fortnight with 300,000 of its books available to read for free to the world. 300,000!!! Search away for self development opportunities. The app is called SimplyE.

Third is to focus on RAP. I say this again and again but Responsibilities, Achievements, Pleasures. There are some incredible resources becoming available to the world currently online for fun and entertaining activities, learning opportunities and growth. Use this global pause to lay down new routines for yourself that will serve your future self well. This is your only responsibility to yourself at this time. Create new habits in mindful activities - reading, meditation, puzzles, gardening, art….

Be kind to yourself. Now as always…

What's Your Money Personality?

Money is one of the most common reasons for divorces on the Gold Coast and contributes to many of the disagreements couples have. But what is a money personality and how can learning about this improve the way we communicate about money in our relationships?

There is a committed branch of psychology dedicated to personality studies. Thousands of personality questionnaires designed to determine every aspects of your personality whether for the purpose of job suitability, psychopathology, the Big 5 Factors (Extraversion, Agreeableness, Conscientiousness, Emotional Stability and Intellect), or the many other curiosities of your personalities that influence your behaviour.  Your money personality can be understood as the way that you feel and think about money and can be determined by analysing your behaviours around money.

Although there are several ways to define a money personality, whether by morals and beliefs or behavioural patterns for example, I find the most helpful to be the most practical definition. For this reason, here are five primary money personalities descriptions taken from renowned money relationship experts, Bethany & Scott Palmer. Have a read through and see which you gravitate to the most.

Savers

Get a genuine rush from saving money

Are organised, responsible and trustworthy when it comes to finances

Rarely spend impulsively

Avoid credit card debt

A joy stealer for the sake of money

Focussed on financial goals

May be viewed as cheap

Spenders

Love to buy things for other people

Get a thrill from the purchase

Impractical and impulsive purchases often

Noncommunicative around their spending decisions

Often filled with regret

May often break the budget

Risk Takers

Are a big picture person

Love finding the next adventure

Get excited by possibility

Listens to your gut

Aren’t afraid to make decisions

Blinded by possibility

May be resented by those more cautious with money

Can be impatient at times

Security Seeker

An investigator around their spending decisions

Trustworthy

Willing to sacrifice an item for security

Prepared for anything

Can be overly negative

Can get stuck in a research rut

May stifle creativity and possibilities

Flyer

Basically, content with life and do not think about money at all

Big on relationships

Happy to let someone else take care of your finances

Not motivated by money

Can be reactionary and therefore can end up in money trouble

Lack in skills to solve money troubles as they arise

May be disorganised when it comes to money

Can be un-responsible in terms of money (not irresponsible, just not so concerned by it)

In reading through these descriptions were you saying to yourself, ‘OMG that is totally me!’? Great, then this is your primary money personality. You may have also found that you saw aspects of more than one money personality in yourself. Even better.

Now, before you read further it is thought that we actually have two money personalities so I’d like you to go back and read through the descriptions again and try and see which other is like you too (maybe just some of the time). This is your secondary money personality. If you have struggled with this activity and do not resonate with these descriptions, you can take a 10-minute free quiz online by Scott and Bethany Palmer for a personalised report sent to your inbox.

The fascinating thing is that often our own money personalities clash, both within our two personalities and between ours and our partner’s. For instance, imagine if your primary money personality is a shrewd security seeker yet your secondary personality is a spender. At one moment you’re investigating the detail of your next purchase and in the next your wanting to impulse purchase an electric bike (real life example BTW). Or maybe you have a risk-taking spending partner, yet you are more conservative in your spending. You can imagine the conflict occurring.

In order to find balance and understanding, awareness is, as always, paramount. Being mindful of you and your partners’ money personalities can help you to reduce strong unhealthy biases in your behaviour and encourage empathy and understanding in your relationship when money becomes a conversation topic. So, if you’ve figured out your money personalities, get your partner to identify theirs too so that you can figure out why the clashes are occurring. There are relative strengths and weaknesses to each of the money personalities and appreciating the uniqueness of yours and theirs can help bring you closer together.

If you are interested in discussing this further with a Gold Coast Psychologist, please get in touch to see how we can help.

Increase Your Gym Attendance With These 4 Simple Steps

Image courtesy of Upsplash

A simple fact is that getting out to do something like going to the gym can often help us feel a bit better. But we’re in a catch 22 here. How do we get to the gym if we don’t have the motivation to do it!?

Many people often hold the common misconception that they need motivation in order to actually do something. The truth is, it is often the opposite - we have to do something in order to get the engines moving to spark motivation. So we are offered two choices here; force the initiative to get started to reap the motivation later, or increase motivation from the get-go. Both work wonders to improve your likelihood of success.

Let’s adopt some Motivational Interviewing* and Behavioural Psychology principles here that you can apply to increase your likelihood of making it to the gym. Why is this important to me as a psychologist? Well, because if your body is healthier, it’s much easier for your mind to work well too.

What's Your Why

Simon Sinek wrote a wonderful book called ‘Find Your Why’ a few years back promoting the importance of meaning and purpose in sustaining fulfillment in our lives. Sinek talks about our WHY being grounded in the biology of human decision making and we can take advantage of this in increasing our motivation towards something even as simple as the gym.

The questions to ask yourself here and be honest with your answers are “Why are you really going to the gym? Do you have a goal?”

Go on. Think now for a minute beyond your immediate answer. What else? What are some good things about exercising for you? What are some of the not so good things about not exercising for you? How important are these things really to you? Be honest.

Your answers here can help highlight your motivations for the gym - whether they are intrinsic (self oriented) or extrinsic (other oriented), for example. There are no right or wrong responses in any of your responses, though your likelihood of exercising is significantly increased if you can brainstorm more intrinsic motivations for attending the gym like you value your health, rather than extrinsic such as going because your partner/ your doctor/ society believes you should. This is YOUR why we are looking for here, not someone else’s.

From your reflections, form a concise and comprehensive WHY for you exercising. Try reminding yourself of this statement whenever your motivation dips. Sinek tells us to return to this statement regularly and ensure your every action is aligned with it.

Behavioural Activation & Removing Choices For Your Lazy Brain

I regularly meet people who say that they lack motivation and I challenge this statement outright. The statement is categorically untrue even in the depths of disorders such as depression. What these people really mean is that they lack motivation to do the things that they feel they should be doing or want to be doing. Even in doing nothing we are motivated to be doing nothing right? From the very core of our evolution, motivation is inescapable.

One commonly used initial approach to supporting people facing depression is called Behavioural Activation (check it out if your interested). It’s basic, but it works. It involves getting started at the lowest common point of action and building from there. The same can be applied to the gym. Say you’ve lapsed for a while in your attendance. Start off small. Aim to walk around the block today. Awesome. That’s it, you're done... Tomorrow 2 blocks. 3 a few days after. Be kind to yourself and you will be rewarded with motivation to continue through the achievement of mini-successes.

An alternative approach to maximising the chance of your success, is to try minimising the barriers to your activity...

Take going to a 6:30 class in the morning for example. What steps are you taking to ensure that you get there? Early night and alarm set? Great, this is the bare minimum. Now let’s make it easier for your brain in the morning by reducing choices. How about getting your entire gym outfit including socks and shoes ready by the bed the night before? Or take this one step further and wear your (clean) gym clothes to bed the night before?

Ensuring you have fuel in the car the day before. Check.

Getting your water bottle filled. Check.

Breakfast partially made. Check.

Protein shaker prepared by the door in a bag. Check.

Camping outside the gym ? Okay, too far….

Get this stuff done while you’ve time because at first light, most people’s brains are often more motivated towards sleep than a jog and so will create any mental excuse to avoid extra activity.

Schedule in Your Non-Negotiables

Facilitating change in your life is not always easy and so let us take out another choice for your brain - deciding when.

'When' refers to scheduling your weekly exercise routine. Everyone has different exercise requirements according to their goals. This is fine. You are more likely to keep to your goal if you have gym times scheduled in to your week as non-negotiables though. ‘Non-negotiables’ are like if your boss said, “This has to be on my desk by the morning or you’re fired” (Does that only happen in movies? I don’t know). Either way, it’s NON-NEGOTIABLE.

What’s that? Beer offer at work lunch - gym time is still non-negotiable.

Stayed up late to watch final 3 episodes of GOT on TV - still non-negotiable.

Essay due at end of week - definitely non-negotiable…

As before, set your gym attendance goals realistically and be kind to yourself and you will achieve what you set out to. This will encourage you to be more motivated to continue. Setting out a new gym membership thinking you’re going to go 6 times a week every week from day one is likely to lead to failure. This will lead to demotivation to attend.

Train with a Mate

Your brain was evolutionarily designed towards adapting itself to the easiest possible solution to every problem it faces. Simple solution: get another brain on board to hold your brain accountable.

According to the research, you are more likely to remain committed to a weight loss program or gym regime if you have a gym buddy. Also, the Kohler Effect describes that no-one wants to be the weakest link. So..., in a gym setting, you will generally push yourself harder if you hang around with people just above your own fitness/ strength level.

Finally, mix it up with the people you exercise with. Go to different time classes, join a community sports team, go running with your gym buddy... By making your workout schedule fresh, this will increase your brain’s intrinsic desire for stimulation and improve your motivation.

I hope this finds you well and healthy. If you enjoyed this article, check out my website for more www.tristanabba.com or follow my FB page https://www.facebook.com/tristanabbapsychologist/ for a regular thread of mental wellness info and whimsical ideas related to your psychological health.

*Motivational interviewing is a conversational style of counselling that is most commonly used to help people facilitate change in their lives. It is the cornerstone of addiction therapy and something I have incorporated in to my practice supporting clients with mental health and drug and alcohol issues over the past many years. The aim of MI is not to necessarily demotivate people regarding the addictive behaviour but to instead highlight people’s motivations towards using and not using substances. By increasing people’s awareness of this contradiction, their motivation to not use can often change.